Execution
How to do it
- 01
At the start of the stroke: knees bent, shins vertical, arms straight and relaxed.
- 02
Push with your legs first, then swing your torso slightly back, then pull the handle below your ribs.
- 03
To return: straighten your arms, lean forward from your hips, then bend your knees.
- 04
Keep an easy pace: you should be able to talk during the interval.
Pulling with your arms first: the order is legs, body, arms, then the reverse on the way back.
The "able to talk" cue reflects the easy intensity La Bonne Séance intends. Sources: Concept2 — Rowing Technique. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It can round out a long enough format when a rower is declared, with four to six intervals grouped into a single block.
With a tight budget or no rower, the engine keeps the strength workout rather than inventing a cardio equivalent.
Real requirements
Configurations kept genuinely separate
One rowing machine
4–6 intervals- Equipment
- One rowing machine
- Supports and space
- No additional support declared
- Setup
- 75 s
- Planned work
- 300 s
- Planned rest
- 0 s
- Planned sets
- 1
- Complete budget
- 420–420 s